Road Racing & Training Thread: Week Ending 11/12/2023

Male, french guy, 28 years old currently training for XC and short trail race.

PR :

1500 m : 4min13

3000 m 9min05

10 k : 32min59

This week I ran 53 miles, did two workout and ran my first XC race of the season.

Monday : am Threshold interval : 15*550 over a XC loop. I did the first 10 intervals @ 5:33 min / mile pace. I added some surges for the 5 final efforts to mimick XC race. Splits @ 5:20 min / mile pace. Then 3* 120 m up hill sprint (splited 20 sec for each one).

Pm 40 min plyometric and leg strengthening workout (jumping rope, bodyweight squat, lunges, single leg jump).

Tuesday : 50 min easy followed directly by 20 min upper body strength training (pull up, chin up, dips)

Wednesday: Up hill rep. 11*250 m hard (slightly faster than mile effort) and 3*150 m (faster than 800 m effort)

Thursday : rest

Friday : Pre race run 30 min jog, drills, 6 strides over grass field ans 2*120 m fast to mimick XC start.

Saturday : XC race. 9.3k and 120 m of elevation gain in 31min48, approximately 5 min23 / mile pace. General ranking : 7th place.

The course was five 1.8 k loop with rolling hills, some muddy curves and two 120 m flat stretch (one for the start and another for the finish).

Happy with my effort but it was hard. First XC race for months, the up hill workout and the threshold run I did the past few weeks helped me to surge well on the uphill and to keep a steady pace after a fast start.

But the first loop costed me a lot of energy I ran the 1.8k @ 4:52 min / mile. The second part of the race was really hard. My speed fell down around 5:35 min/mile. I felt that I lack some specific speed training (mile / 3k interval). However I managed to keep my ranking. I only lost one place and outsprint a guy who was closing on my heels on the last stretch.

Sunday : 20 k long run 12k easy and 6 k @ up tempo pace over muddy terrain.

HIllyGuyy - welcome. Looks like a big week with two workouts+race (and Sunday wasn't easy either).

***

Female, 49, 5'4", 106
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, 10 miles in 1:10:19, half-marathon in 1:33:20, Marathon in 3:20:29
Upcoming races: Philadelphia 8K, (November); Jingle All the Way 15K (December); Houston Marathon (January)

63 miles running, 500 yards swimming, and 90 minutes pool-running.
M: 90 minutes pool-running
T: 11 miles, including a track workout of 6x800, 2x200 in 3:22, 3:18, 3:15, 3:15, 3:15, 3:13, and then 48 and 48 (recoveries of 3:0x after most 800s, 2:32 recovery where I swapped groups. Full recovery for 200s). Followed with leg strengthwork.
W: 11 miles very easy (9:22) including some grass running and some drills, and streaming yoga
Th: Upper body weights/core and 8 miles trail running (9:52).
F: 17 miles, including a workout of 2x5 miles at marathon effort with 1 mile float. Splits were 37:18 (7:21/7:29/7:33/7:30/7:25 - 7:28 pace) and 37:12 (7:29/7:26/7:31/7:32/7:14 - 7:26 pace) with 1 mile float in 8:30. Followed with injury prevention work and 500 yards recovery swimming.
Sa: 4 miles very easy (9:30) and streaming yoga.
Su: 12 miles easy (8:59) plus drills, strides, and upper body weights/core.

Just two workouts this week - Intervals on Tuesday and a marathon pace workout on Friday. I did the 2x5 on Friday because a) I had the day off from work, b) it was raining, so there were less bikes than normal to deal with on Hains Point, and c) this freed my weekend up a bit.

I spent a lot of time on Saturday cheering at the Richmond Marathon/Half-Marathon/8K, which reinforced my belief that in many ways cheering at a race is more exhausting than running the race.

Male, 30, 6'4", 150 lbs
Races: 12/3 - HM

Mn - 9.5 @ 7:35s + 6 Strides
Tu - 2mi 1.33mi + WU/WD = 8.25
Wd - 8 @ 8:05s + 4 Strides
Th - 6x0.5 w/ 75s rest + 1x800m + WU/WD = 10
Fr - 6.5 @ 7:45s
Sa - 7.5 @ 8:00s
Su -12.25 @ 7:25s

Total - 62

Tu - 6:09s 6:14s ,Th - 3:07, 2:55, 3:00, 2:56, 3:02, 2:58 + 2:47

Really nice weeks darkwave and hillyguy!

Tue:3 miles easy(10:40/m)

Thurs:7 miles(9:08/m)

Fri:13.6 mile ruck w/32 lbs

Sun:10 miles (9:28/m)

Legs were very sore from last Sundays effort. Friday night was a 22k veterans day ruck. Cold and long 4.5 hrs at night. Today, everything was kinda sore. Looking forward to philly next week!

M39 6’1” 165

PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:31 / NT
10k 31:25 / NT
Half 1:08 / 1:13:02
Full 2:32 / NT

Upcoming Races:
TBD…

M: easy, 4M
T: tempo, 2 x 3M @ 5:50 (3mr), 10M
W: easy, 8M
R: easy, 10M
F: tempo, 6 x 1M @ 5:55 (45sr), 9M
S: easy, 10M
S: long run, 12M
11/12 Total 63 (7d)

11/05 Total 40 (5d), LR=12 / 40🚴
10/29 Total 20 (3d)🤕 / 55🚴
10/22 Total 35 (4d)🤕 / 30🚴
10/15 Total 57 (6d), LR=15
10/08 Total 47 (5d), LR=14
10/01 Total 35 (4d)🤕 / 25🚴
09/24 Total 30 (4d)🤕 / 50🚴
09/17 Total 23 (3d)🤕 / 60🚴
09/10 (injury)🤕 / 70🚴
09/03 Total 55 (6d), LR=12 / 30🚴
08/27 Total 54 (6d), LR=14 / 45🚴
08/20 Total 46 (5d), LR=12
08/13 Total 55 (6d), LR=14 / 30🚴
08/06 Total 58 (6d), LR=14 / 30🚴
07/30 Total 46 (5d), LR=12 / 30🚴
May-July (light training/cycling🚴)
April (injuries🤕)
04/03 Total 63 (6d), LR=15 / 40🚴
03/27 Total 65 (6d), LR=16 / 30🚴
03/20 Total 61 (6d), LR=15 / 25🚴
03/13 Total 58 (6d), LR=14
03/06 Total 44 (6d), HM 1:13:02🥵
02/27 Total 58 (6d), LR=13
02/20 Total 66 (6d), LR=18
02/13 Total 62 (6d), LR=16
02/06 Total 72 (7d), LR=18
01/30 Total 63 (6d), LR=17
01/23 Total 61 (6d), LR=15
01/16 Total 62 (6d), LR=15
01/09 Total 60 (6d), LR=14

Second week post-50k of no running, trying to get the PTT healthy.

Thanks to RunnerSam and RunningForFun on the rehab suggestions. Been doing a good bit of those, incorporating a lot of the hip strengthening stuff I learned several years ago rehabbing a knee problem.

Biked some most days, not quite as much as I should. (I’m better at finding the time when it’s running.) Really tempted to do *some* light running. I don’t plan on doing any real *training* until January.

Nice work! Be a madman with the rehab.

Thanks ! Yes that was a busy training schedule. Actually I ran less mileage than the previous weeks but I increased slightly the intensity. I did shorter and faster hill interval and I added some harder effort on my thresold run. Know I will add a weekly specific XC session with VO2 Max effort and longer interval.

Muscles soreness spike 48H after a hard workout. So I love to do a long run after a race. It's really good at the beginning of the season to build a good base. Today I did a small 10 k run with drills and short hill sprint today. My legs weren't so beat off by the XC race. Thus my strenght training program seem to pay off.

Your week looks great as well. What kind of swimming you do ? I used to front crawl 30 min straight. Great cardio workout but hard to do without proper skill. So I ditched the pool for upper body strength training ahaha.

M35, 5'10/160
SBs: 4:47/18:09/1:20:53/2:57:30
Upcoming: Turkey Trot, Gridiron 4-Miler, Boston Marathon

Decent week of training as I get back into it here:
M: 6.5M @ 8:06
TU: 6.2 ft. 10x2'on, 1' off, paced overall at ~6:40 in the 4 miles of it with 5:50-6:10s during the ON and easy when OFF. Done on Central Park roads, rolling hills
W: 6E @ 8:25
TH: 8.2E @ 8:20
F: 6.6M@8:01
S: OFF
SU: 6.7E @8:41

Mostly easy mileage to get to around 40 on the week, though pretty hilly runs Friday and Sunday. 2 workouts on tap probably Tuesday and Friday this week.

Thanks! I somehow missed your reply. I’ll play around with some of this stuff this afternoon.

HillyGuyy - Lots of quality in that week
darkwave - I decided not to sign up for Rothman. On Sunday we are currently planning to be at miles 0.5, 6.75, 12.5, 15.5 and 24.5 (/walking back toward finish). Should be about 3.5miles of walking, trying to capture low 2:20s till ~3 hr runners. I'll make sure to say hi if we see you
GNR1 - Rough year but nice tempo work getting back to it.
Thoughtsleader - A turkey trot will be a nice gutcheck to see where you are at as you build for the spring.

This was directed at Darkwave but I will answer. I believe she does more pool running than swimming but a bit of both. Darkwave is the posterchild for discipline/cross training/ supplementary work.

I have been swimming for the past ~18 months but just do regular swimming and not pool running. Pool running is more specific and probably more beneficial but I swim for upper body/core strength. Its more enjoyable than lifting/at-home strength work, which I also do some of. It helps that I was a swimmer age 5 to 17 before I started running. I'd swim more often if it wasnt a 5AM wakeup or if I had more time (ie didn't have to work).

Def RS. Now concerned that the hosts have COVID. We'll see, there might be a backup turkey trot depending where this thing moves. Workout Tuesday (7x800, 400 w/ 1' rest) went well.

Cool. I'm short with black hair in a pony tail. I'll almost certainly be wearing black pants and a red jacket.

HIllyguy - I swim for recovery, so I only do 500 yards each time. Generally I'll do either a sequence of 150/100/50/50 yards of freestyle with 50 yards of kicking between each, or a mix of freestyle, kicking, one-armed drills, and breaststroke.

I feel much better the day after a hard run when I do this - everything gets mobilized gently in cold water. It also helps me maintain some feel for the water and swimming-specific strength - enough that if I have to swap swimming for running temporarily due to injury, it's not too hard on my body to ramp up the swimming.